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Training Log Archive: TommyH

In the 7 days ending Jul 7, 2017:

activity # timemileskm+m
  Running9 4:18:07 33.74(7:39) 54.3(4:45)
  Drills: Stability & Mobility 1 20:00
  Total9 4:38:07 33.74 54.3
averages - sleep:8

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SaSuMoTuWeThFr

Friday Jul 7, 2017 #

Note
slept:8.0

9 AM

Running 15:55 [2] 3.43 km (4:38 / km)

Morning shakeout run

Looking forward to Letterkenny international tomorrow - a class field and the rest of them are chasing 8:30 standard so it will be a fast race!

7 PM

Running 7:19 [2] 1.7 km (4:18 / km)

WU

Running race 8:49 [5] 3.0 km (2:56 / km)

Letterkenny International 3000m Steeple Chase - 8:49.71

Paced at 8:30 so a perfect race for me. The plan was to hold on as long as possible. I made it to 2km and the pack got away slightly but this time I worked really hard to stay with it. I finished strong but maybe to strong.

I managed a P.B. but again very dissapointed, I believe I can go so much faster and I could feel it in the race. This race has given me so much more confidence and next time I WILL go faster! That sub 8:40 is getting closer.

C • Nice one 1
9 PM

Running 11:58 [2] 2.36 km (5:04 / km)

WD

Thursday Jul 6, 2017 #

Running 15:20 [2] 3.2 km (4:47 / km)

WU at Letterkenny track shaking out the legs after a coach trip from Belfast

Drills: Stability & Mobility 20:00 [2]

Full WU routine

Note
slept:8.0

Wednesday Jul 5, 2017 #

Running 12:59 [2] 2.66 km (4:53 / km)

WU

Running race 3:47 [5] 1.5 km (2:31 / km)

Belfast International 1500m - 3:47.93

Paced at 62 per lap but meant we went through 1 second slower,

400m @ 62/63
800m @ 2:04/2:05
1200m @ 3:06/3:08

last 400m in 56.94 so happy with a sub 57.

Sat in 2nd the whole time and kicked a little late at 250m or just before, finished 2nd and didn't have the top-end speed to take the win :(

Running 10:00 [2] 2.11 km (4:45 / km)

WU

Tuesday Jul 4, 2017 #

Running 37:36 [2] 7.03 km (5:21 / km)

Steady running inc 4 x 24'' [2']


Monday Jul 3, 2017 #

Running 29:33 [2] 5.81 km (5:05 / km)

Steady morning

Sunday Jul 2, 2017 #

Running 27:47 [2] 5.95 km (4:40 / km)
ahr:144 max:174

Steady to the track

Running intervals 31:16 [5] 4.59 km (6:49 / km)

1km time trial [6'] 4x300m [2'] [8] 4x15'' hills [90'']

1km @ 2:36

300m @ 41.0 - 41.6 - 42.1 - 41.2

15'' hills @ 2:35 - 2:44 - 2:36 - 2:43 min/km

Running 9:07 [2] 1.96 km (4:39 / km)

WD

Saturday Jul 1, 2017 #

Running 9:01 [2] 2.07 km (4:21 / km)

WU

Running race 9:02 [5] 3.0 km (3:01 / km)

Embarrassing performance in the British Champs

Running 18:38 [3] 3.93 km (4:44 / km)

WD

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